Whether you're 7 or 77, drinking milk at any age is important for good health. Milk is a good source of vitamin D and calcium, which older adults tend to need more of, to maintain bone strength, preserve muscle strength, and prevent osteoporosis. For some seniors, milk means more than nutrition.
Drinking milk is beneficial for health regardless of your age. Milk is an excellent vitamin D and calcium source to keep up muscle strength, maintain healthy bones, and prevent osteoporosis. Still, low or non-fat milk is the best choice for the elderly.
Provides Calcium
Calcium is extremely important for preventing osteoporosis, especially for senior women. A single cup of nonfat milk has almost 300 mg of calcium, which is almost half the recommended daily intake for seniors.
Milk is an important source of fats, protein, calcium, and vitamins A and D, and children of any age as well as adults can continue to drink it for the rest of their lives if they wish. However, lactose intolerance can appear later in life, typically in older children and adults.
Lactose Intolerance
Some adults have trouble digesting lactose, a sugar that's naturally found in cow's milk. You can become lactose intolerant as you get older, but this doesn't mean that you have to stop drinking milk.
The Bottom Line. If you aren't lactose-intolerant or allergic to dairy, it's totally OK to enjoy a regular glass of milk each day. From improving bone health to helping mitigate cognitive decline, drinking milk and incorporating other dairy items into your diet can come with some health benefits.
Milk consumption is recommended by many nutritional guidelines for meeting daily requirements for calcium, animal proteins and vitamin B12 intake. In the United-States, the national dietary guidelines recommend that adults should drink three cups or 732 mL/d of milk [1].
Drinking at least three servings of milk or eating dairy foods each day is a good way for seniors, like Doris, to get vitamin D and calcium, and protein.
Again, the recommendation for older adults is to consume at least 1.7 liters/day, which corresponds to at least 57.5 fluid ounces. In the US, where a measuring cup = 8 ounces, this is equivalent to 7.1 cups/day. Keep a journal to record how much fluid your older parent is drinking.
Even though many nutrients are found in milk, some seniors may not want to drink it because it makes them feel sick and bloated. Like any other food item, it's important for seniors who want to drink milk to take a balanced approach. Seniors should avoid excessive consumption and limit it to a glass or two a day.
Low-fat milk, almond milk and soymilk offer substantial amounts of calcium, protein and other nutrients good for bone and muscle health, which is extremely important for older adults. If you're looking for a lower-calorie drink, unsweetened almond milk can have as few as 30 calories in eight ounces.
Almond milk
This popular and delicious alternative is great for lactose-intolerant seniors who are seeking a low-calorie option. One cup of unsweetened almond milk only contains an estimated 40 calories, compared to 149 calories in whole milk.
Drinking more dairy milk may improve brain health in older adults, KU Medical Center researchers find. Older adults who drink three cups of dairy milk a day can increase their brain's level of a powerful antioxidant that helps protect the brain from the damage that accompanies aging and aging-related diseases.
The Food and Agriculture Organization of the United Nations (FAO) recommends drinking one to two glasses of milk daily. For the six billion people around the world who regularly consume milk, that adds up to 2.4 billion liters every day – or the capacity of 960 Olympic swimming pools.
There are several studies that suggest that drinking milk every day can cut down the risk of developing chronic diseases. All you need to do is consume it in moderation. A glass of milk in a day is an ideal choice. In light of the study, it is for the best to avoid drinking more than 2 glasses of milk in a day.
Meeting Calcium Needs with Milk
Milk serves as an excellent source of calcium, with around 300 milligrams per 8-ounce glass. To meet dietary calcium requirements, women need 1,000 milligrams per day between ages 19 and 50 and 1,200 milligrams after age 51, according to the federal Office of Dietary Supplements.
LOW RISK: Those who stop consuming milk or refrain from its consumption are at a lower risk of developing cancer, according to research. Other than this, packaged milk available in the market may be low in fat but high in sugar, making us predisposed to diabetes.
Apricots: The best sources of calcium. Dried apricots taste good and are healthy. Apricots usually contain about 15 mg of calcium per 100 grams of serving. You may include them with other calcium-rich foods.
Whole Almonds
Whole almonds are one the richest sources of calcium. They are also packed with healthy fats, fiber, magnesium and vitamin E. While 1 cup contains more calcium than a cup of cow's milk, this is much more than a typical serving size.
Heavy whipping cream (or half and half) is a good substitute for milk in potatoes. This is actually a great option! The thicker consistency will produce a dreamy, creamy consistency that everyone will love. The flavor is bolder and richer, too, and you may enjoy it more than the original.
Move over almond milk. Flax milk is a great nondairy option if you're looking for an anti-inflammatory boost, says Staci Small, a registered dietitian based in Indiana. The milk is made with flax oil, which is rich in an omega-3 fatty acid called alpha-linolenic acid (ALA).